Cruciferous vegetables like kale, broccoli, brussels sprouts, cauliflower, and cabbage are an especially beneficial group of veggies to add to your daily diet. We're talking:

• preventing DNA damage and metastatic cancer spread
• activating defenses against pathogens and pollutants
• helping to boost liver detox enzymes

and so much more too!

In Episode 35 of In My Plant-Based Kitchen we talk about why they're so helpful, as well as:

🥦 cooking methods and food synergy tips that you can use to maximize their nutritional benefits
🥦 preparation tips for avoiding the excess gas and bloating that some people get from these foods (and why they get them)
🥦 we make 2 easy side dishes illustrating the points above
🥦 AND I talk about a special serving trick that can help optimize the nutritional benefit you are getting from your cruciferous veggies

LOTS of nutrition tips and healthy eating inspo in this one! Click here to watch now.

Ready to get cooking? Check out the recipe ideas below.

In Episode 35 of In My Plant-Based Kitchen I made 2 recipes. The first (pictured above) was a Simple Steamed Broccoli dish. To make it:

1. Cut  a head of broccoli (or the amount you want for your meal) into florets. Once cut let them sit for 45 minutes to allow the sulforaphane to develop (see video if you don't know what this means).

2. Bring a pot of water with a steamer to a boil and place the broccoli florets into the steamer. Cover and cook for about 5 minutes, or until fork tender and bright green.

3. Remove from the pot immediately and place in your serving vessel. Sprinkle with toasted sesame seeds (or other seeds), dulse flakes (optional but lovely) and a squeeze of lemon/lime.

4. Serve immediately

This side dish is lovely with pasta, casseroles, tofu scrambles, wraps, or just about anything. Delicious and simple!

The second dish we made was Almond Roasted Cauliflower (pictured above), which as mentioned in the video is a Dreena Burton original, to which I have added a few tweaks and twists of my own.

Here is Dreena's original recipe: https://dreenaburton.com/almond-roasted-cauliflower-and-evolving-taste-buds/

My tweaks include (as described in the video):
- I usually use equal parts almond flour and nutritional yeast
- I love to top the dish with fresh herbs (this time I did a mix of parsley and oregano) for a nutritional boost, and some raw red cabbage, shredded, to provide the enzyme so that sulforaphane can develop (again, if you're not sure what I'm talking about be sure to watch this week's video!)

I love serving this as a side dish to curries, tofu scrambles, I put them in wraps, top salads with them, or just eat them straight up! Yum!!

AND FINALLY I promised to share one more cruciferous recipe with you:

Purple Secret Smoothie

• 1 cup non-dairy milk
• 1 ripe banana
• 1 large leaf of purple cabbage
• ½ –¾ cup fresh or frozen blueberries
• 2 dates, pitted
• ¼ tsp amla berry powder (optional)
• 2 tbsp white beans or chickpeas (optional)

Blend and enjoy immediately.

Are you adding more cruciferous to your daily diet? How? Have you tried these recipes? I'd love to hear your thoughts...